At Edge Fit and Edge Body Boot Camp, we stay on the cutting edge of fitness. Weight loss plans used to mean hour-long workouts five times a week. But new research shows that people can lose weight working out three times a week for only 20-30 minutes using high intensity interval training (HIIT).
The combination of resistance and cardiovascular training makes HIIT a highly efficient training model for individuals looking to lose weight quickly without putting a lot of time into working out. With HIIT, you are burning calories (like you would during a walk or run on the treadmill) while simultaneously building lean muscle mass (like you would during strength training). This combination has also been proven to shed more fat from stubborn areas on your body.
At Edge, we’ve learned that our clients can burn about the same amount of calories in a 30-minute boot camp or HIIT session as you would in an hour doing aerobic training.
Working out three times a week using HIIT is scientifically proven to increase lean muscle mass, decrease body fat percentage, and keep your metabolism roaring for consecutive days. Also, taking a rest day between your workouts maximizes the amount of work done during the next workout.
But the real gold mine of HIIT is what comes after the workout, or what we like to call “the afterburn effect.” After an intense workout, your body’s metabolism is higher for a period of time after you complete your workout. Because HIIT incorporates cardio and resistance training at the same time, your body is able to extend the afterburn effect for up to 24-36 hours AFTER the initial workout, compared to less than six hours after a regular bike ride, walk, or jog.
The results speak for themselves. Edge clients report smaller clothes sizes, more energy, more self confidence, and above all – weight loss! We have seen anywhere from 25 pounds dropped in one month to over 100 pounds dropped in one year.
Water is hands down the best thing you can drink. You always hear me harp on not drinking calories. Water has zero calories. But the health benefits go way beyond that.
“There have been various studies done that show increasing your water consumption can help promote your weight loss,” says Chris Zachary, Training Director at Edge Body Boot Camp.
1) Increasing your water will decrease your need to over eat. More often than not, we think we are hungry but we are dehydrated and a glass of water will help you feel fuller.
2) By staying hydrated, your body is more capable of delivering the proper nutrients to your body’s cells so your body can efficiently use the nutrients that you consume.
3) Drinking water also keeps your body temperature down so you will be able to work out harder and longer!
Snacking is not a bad thing, as long as we snack on the right things and don’t over-do it.
Eating five small meals is actually better for metabolism than eating three large meals. Snacking in between is key. Here are some tips to keep snacking on track:
Think natural – processed foods are not good for our bodies. Natural foods like fruits, veggies, and tree nuts are always better for you than processed chips and cookies loaded with sugar. But thankfully people are becoming more aware and there are lots of websites and other places to find healthy recipes for meals and snacks. For example, making your own nut butters (or buying natural brands from the store) like peanut butter or almond butter are a healthy way to go. Add a little honey to help your sweet tooth.
As good as we try to be about eating healthy, sometimes life gets in the way. When eating on the go is your only option, here are some tips to keep in mind:
Grilled chicken is usually the healthiest option at fast food restaurants.
Always order water. Don’t drink your calories by drinking sodas or sweet tea. Some places, like ChickFilA, do have low-calorie lemonade. Restaurants that have the Coca-Cola machine have flavored water on tap.
Here in Owensboro we are very lucky – we are surrounded by opportunities to maintain an active lifestyle. Here are some free, summertime ideas to stay active:
Take Advantage of City and County Parks: Legion, Moreland, Waymond Morris, and Jack C. Fischer Parks all have paved walking trails. Yellow Creek and Panther Creek Park have hiking trails and walking paths.
A healthy lifestyle involves maintaining a healthy diet and an active lifestyle. In this blog, we will focus on the reasons to live an active lifestyle. (We will talk about how to follow a healthy diet/ lifestyle in future posts.)
First things first: Get physical. An active lifestyle involves getting a minimum of 30 minutes of physical activity daily (with up to 60 minutes necessary for weight maintenance or loss.) By “physical activity” I mean an activity that gets your heart pumping and may cause you to break a light sweat. It could be a brisk walk, gardening, swimming, hiking, jogging or dancing. Now this is minimum standards according to the United Stated Department of Agriculture. To feel and see more results this will need to be bumped up to a minimum of 60 min up to 2 hours a day. And when you do whatever activity you decide to do, do it in a more challenging way by increasing the intensity a little bit. A good way to do this is by finding an activity buddy. Having this extra support will not only keep you accountable, but it will also make it more fun and interesting.